Best Sleep Aids for Seniors: What Adults Over 60 and 70 Should Know

Sleep can change as we get older. Adults in their 60s, 70s and beyond may sleep more lightly, wake more often during the night, or have a harder time getting back to sleep once they wake up.

But getting older does not mean needing less sleep. The National Institute on Aging says older adults generally still need seven to nine hours of sleep each night.

So what is the best sleep aid for seniors over 60 or 70?

There is no single sleep aid that is best for every older adult. Medications, medical conditions, fall risk, the reason for disrupted sleep and the ingredients in the product all matter.

And not all sleep aids work the same way.

For older adults in particular, it is worth looking beyond whether something simply makes you drowsy and asking a more useful question:

What is actually in it, and how does it work?

Quick comparison: common sleep aids for seniors

Som Sleep is a drug-free dietary sleep supplement, not an OTC sleeping medication.

Instead of relying on a sedating antihistamine or one standalone ingredient, Som Sleep was formulated to support sleep from multiple angles.

Why choosing a sleep aid can be different after age 65

Sleep itself changes with age.

Older adults may go to sleep earlier, wake earlier and experience lighter or more fragmented sleep. Medical conditions, medications and sleep disorders can also interfere with sleep. The National Institute on Aging explains how sleep changes as we age and why ongoing sleep problems deserve attention.

That is one reason persistent sleep problems should be discussed with a healthcare professional rather than simply being covered up with something that causes sedation.

For occasional sleep support, however, there are several options.

And the differences between those options matter.

Are diphenhydramine sleep aids a good choice for seniors?

Many familiar over-the-counter nighttime products rely on diphenhydramine, often abbreviated DPH, or doxylamine.

Diphenhydramine is the antihistamine found in Benadryl. It is also used specifically as a nighttime sleep-aid ingredient in ZzzQuil Nighttime Sleep-Aid. The current ZzzQuil Nighttime Sleep-Aid label lists 50 mg of diphenhydramine HCl per 30 mL dose.

Unisom is especially important to look at by individual product name rather than brand name alone.

Unisom SleepGels, SleepMinis and SleepMelts contain diphenhydramine, while Unisom SleepTabs contain 25 mg of doxylamine succinate per tablet.

In other words, it is important to check the active ingredient rather than relying on the brand name on the front of the package.

Both diphenhydramine and doxylamine are first-generation antihistamines with strong anticholinergic effects.

Anticholinergic medications block acetylcholine, a chemical messenger involved in numerous functions throughout the body, including memory and cognition.

For older adults, that deserves particular attention.

The American Geriatrics Society's 2023 Beers Criteria, which identifies medications that may be inappropriate for many adults age 65 and older, recommends generally avoiding first-generation antihistamines including both diphenhydramine and doxylamine because they are highly anticholinergic.

The criteria note concerns including confusion, dry mouth, constipation and other anticholinergic effects, and they highlight risks associated with cumulative anticholinergic exposure.

Som Sleep contains no diphenhydramine and no doxylamine.

What does the research say about diphenhydramine and cognitive effects?

There is research specifically examining diphenhydramine in older adults.

In a prospective study involving 426 hospitalized adults age 70 and older, patients who received diphenhydramine had an increased risk of cognitive adverse effects, including delirium symptoms. Researchers also observed evidence of a dose-response relationship.

That does not mean taking diphenhydramine once causes permanent cognitive problems.

But it helps explain why medications with strong anticholinergic effects receive additional scrutiny in older adults.

Is diphenhydramine linked to dementia or Alzheimer's disease?

Researchers have also investigated whether longer-term exposure to strong anticholinergic drugs may be associated with dementia.

One major prospective study published in JAMA Internal Medicine followed 3,434 adults age 65 and older who did not have dementia when the study began. First-generation antihistamines were among the most commonly used strong anticholinergic medication classes.

During an average follow-up of 7.3 years, researchers found a cumulative dose-response relationship between strong anticholinergic exposure and dementia and Alzheimer's disease.

Compared with people with no anticholinergic exposure, participants in the highest cumulative exposure group had a 54% higher adjusted risk of dementia. Researchers observed a similar pattern for Alzheimer's disease.

There is an important distinction here.

The study evaluated strong anticholinergic medications as a group. It did not prove that diphenhydramine itself causes Alzheimer's disease.

A much larger 2019 study involving 58,769 people diagnosed with dementia found associations between dementia and several categories of strong anticholinergic medications. However, the researchers did not find a statistically significant increase specifically for antihistamines.

So it would be inaccurate to say that Benadryl or diphenhydramine "causes Alzheimer's."

A more accurate takeaway is that cumulative exposure to strong anticholinergic medications has been associated with dementia in observational research, while evidence specifically linking antihistamines such as diphenhydramine to dementia is less conclusive.

Independently of the dementia question, geriatric prescribing guidelines already recommend generally avoiding diphenhydramine and doxylamine in adults 65 and older.

What about prescription sleeping pills for seniors?

Prescription sleep medications can be appropriate for some people, particularly when persistent sleep problems have been evaluated by a healthcare professional.

But prescription sleep medicines are not all the same, and certain classes deserve additional caution in older adults.

Benzodiazepines

Some benzodiazepines, including temazepam and triazolam, may be prescribed for sleep.

The 2023 American Geriatrics Society Beers Criteria states that older adults have increased sensitivity to benzodiazepines, continued use may lead to clinically significant physical dependence, and benzodiazepines increase the risk of cognitive impairment, delirium, falls and fractures in older adults.

This is why it is more accurate to say that some prescription sleep medications can lead to physical dependence rather than saying that every prescription sleeping pill is "habit forming."

Z-drugs: Ambien, Lunesta and Sonata

Another prescription category includes the so-called Z-drugs:

• Zolpidem, sold under brand names including Ambien
• Eszopiclone, sold as Lunesta
• Zaleplon, sold as Sonata

The American Geriatrics Society also recommends generally avoiding these Z-drugs in older adults because they can produce adverse events similar to benzodiazepines, including delirium, falls, fractures, emergency-room visits and hospitalizations.

The FDA additionally requires a boxed warning for zolpidem, eszopiclone and zaleplon because rare but serious injuries and deaths have occurred during complex sleep behaviors such as sleepwalking and sleep-driving.

That does not mean prescription sleep medication is never appropriate.

It means the benefits and risks should be evaluated individually, particularly in older adults.

For chronic insomnia, the American Geriatrics Society notes that cognitive behavioral therapy for insomnia, or CBT-I, is considered a first-line treatment for older adults.

Som Sleep is different from prescription sleep medication. It is a drug-free, non-habit-forming dietary supplement intended for occasional sleep support.

What about melatonin for seniors over 70?

Melatonin works very differently from sedating antihistamines and prescription sedatives.

Melatonin is a hormone naturally produced by the body that helps regulate the sleep-wake cycle. Levels normally rise in the evening, peak during the night and decline again toward morning.

That nighttime melatonin signal can become weaker with age.

A systematic review of healthy adults age 65 and older found that total 24-hour melatonin production appeared relatively stable with healthy aging, but the maximum nighttime melatonin peak was significantly lower in older age groups.

That distinction is important. It is more accurate than simply saying that everyone produces less melatonin as they age.

It also helps explain why melatonin has been studied as a sleep-support option in older adults.

Supplemental melatonin provides an additional nighttime signal rather than causing drowsiness through antihistamine and anticholinergic activity.

But more melatonin is not automatically better.

A clinical review of adults age 65 and older evaluated melatonin doses ranging from 0.5 mg to 10 mg. Researchers found no clear dose-response relationship, while doses between 1 mg and 6 mg appeared effective in some studies. The authors concluded that more research is needed to identify the optimal minimum effective dose.

The National Center for Complementary and Integrative Health also notes that melatonin may stay active longer in older people than in younger people and may cause daytime drowsiness.

Som Sleep contains 3 mg of melatonin per serving. Research involving older adults has examined a wide range of melatonin doses, including doses within this range.

But Som Sleep was deliberately not built around melatonin alone.

Because a nighttime routine involves more than simply providing a sleep signal.

Is magnesium a good sleep aid for seniors?

Magnesium has become one of the most popular ingredients in nighttime supplements, and there is research specifically involving older adults.

A 2021 systematic review and meta-analysis examined three randomized controlled trials involving 151 older adults.

When researchers pooled the results, participants taking magnesium fell asleep approximately 17 minutes sooner than participants receiving placebo.

That is promising.

But the same review found that the trials had a moderate-to-high risk of bias and the overall quality of evidence was low to very low.

Is magnesium alone enough?

Magnesium plays an important role in normal body function and may be a useful component of a nighttime routine.

But a magnesium-only supplement is still a single-ingredient approach.

Som Sleep uses magnesium citrate as part of a broader five-ingredient formula that also includes vitamin B6, L-theanine, GABA and melatonin.

The distinction is not that magnesium is ineffective.

It is that magnesium addresses one part of a much bigger picture.

What about L-theanine for sleep?

L-theanine is an amino acid naturally found in tea and is commonly used to support relaxation.

Research into L-theanine and sleep has become increasingly promising.

A 2025 systematic review and meta-analysis included 19 studies and 897 participants and found improvements in subjective sleep onset latency, daytime dysfunction and overall subjective sleep quality.

The researchers also noted that additional high-quality research specifically examining pure L-theanine is still needed.

That fits the role L-theanine plays in Som Sleep.

Som Sleep does not ask L-theanine to do everything.

It is part of the relaxation side of the formula and is paired with GABA.

What about GABA for sleep?

GABA is a neurotransmitter involved in reducing neural activity and is another ingredient commonly associated with relaxation.

Research on oral supplemental GABA is still developing.

A systematic review of placebo-controlled human studies found limited evidence for stress-related benefits and very limited evidence specifically for sleep benefits from oral GABA supplementation.

Again, Som Sleep was not designed around the idea that one ingredient has to do everything.

GABA is one component of a broader formula.

What about 5-HTP for sleep?

5-HTP, or 5-hydroxytryptophan, is another ingredient found in some sleep supplements.

The body uses 5-HTP in the production of serotonin, which can ultimately be converted into melatonin.

There is some interesting early research.

A 2024 randomized controlled trial studied 30 older adults with an average age of 66 who received either 100 mg of 5-HTP daily or no 5-HTP for 12 weeks. Researchers reported favorable effects on certain sleep-quality measures, particularly among participants who were poor sleepers at baseline.

But 30 participants is a very small study.

So while 5-HTP is interesting, the research is far from definitive.

And there is another important consideration.

Can you take 5-HTP with an SSRI?

This is particularly relevant for older adults who may already be taking prescription medications.

5-HTP can increase serotonin.

Selective serotonin reuptake inhibitors, or SSRIs, also affect serotonin signaling.

Common SSRIs include:

• Sertraline
• Escitalopram
• Fluoxetine
• Citalopram
• Paroxetine

Memorial Sloan Kettering Cancer Center advises that people taking SSRIs, MAO inhibitors, tricyclic antidepressants or other drugs that affect serotonin should avoid taking 5-HTP without physician supervision because of the potential for serotonin-related adverse effects, including serotonin syndrome.

That does not mean everyone who combines 5-HTP with an SSRI will experience a serious reaction.

It means there is an interaction concern worth considering when choosing a sleep supplement.

Som Sleep does not contain 5-HTP.

Anyone taking prescription medications should still speak with their physician or pharmacist before using Som Sleep or any other new dietary supplement.

Why Som Sleep uses five ingredients instead of one

This is the thinking behind the Som Sleep formula.

Sleep is a process, not a single switch.

Winding down and getting to sleep involves multiple systems.

Your body needs to transition out of an alert state.

Your normal sleep-wake processes need support.

And your body needs the nighttime signals associated with sleep.

That is why Som Sleep was not built around a single ingredient.

Instead, the five-ingredient formula supports sleep from multiple angles.

Magnesium + Vitamin B6

Support the body's normal sleep-wake processes.

L-Theanine + GABA

Support a calm, relaxed state as you wind down.

3 mg Melatonin

Helps signal to the body that it is time for sleep.

No single ingredient is being asked to carry the entire formula.

Together, the ingredients are designed to support different parts of the nighttime process rather than focusing on only one pathway.

And what we left out was just as intentional as what we put in.

We selected the ingredients in Som Sleep because of the science behind their roles in sleep and relaxation.

We also chose not to include ingredients that raised additional concerns for the kind of formula we wanted to create.

No diphenhydramine.
A strongly anticholinergic sedating antihistamine that geriatric prescribing guidelines recommend older adults generally avoid.

No doxylamine.
Another strongly anticholinergic first-generation antihistamine included in that recommendation.

No 5-HTP.
An ingredient with limited sleep research and additional interaction considerations for people taking SSRIs and other serotonergic medications.

The goal was never to create the strongest sedative.

It was to build a thoughtful formula that supports different parts of winding down and getting to sleep, using ingredients we could stand behind and leaving out ingredients we did not believe belonged in Som Sleep.

“I highly recommend this product, as it contains great ingredients in the right proportions.”

Dr. Michael Galitzer
Anti-Aging Expert & Som Sleep Advisor

Meet the experts behind Som Sleep

Som Sleep vs. single-ingredient sleep supplements

There is nothing inherently wrong with choosing a single ingredient.

For some people, that may be exactly what they are looking for.

But the approaches are different.

Magnesium alone provides one component of a nighttime routine.

L-theanine alone primarily fits into the relaxation side of the routine.

Melatonin alone primarily provides a nighttime sleep signal.

Som Sleep combines ingredients selected to support multiple parts of the process.

That is the thinking behind Som Sleep's 3-in-1 support:

Relax. Fall asleep. Stay asleep.

What senior customers say about Som Sleep

Lawrence P., a verified buyer who identifies himself as a senior, shared his experience:

“[Som Sleep] is the only product ... that has worked for me. I've recommended it to my friends who have complained about their sleeping issues.”

Lawrence P.
Verified Buyer

Excerpted for length. Brackets were added to identify the product by its full name. Individual experiences vary. Som Sleep is not intended to diagnose, treat, cure or prevent any disease.

Another verified buyer, Detrek, described his experience the next morning:

“I no longer wake up feeling tired or groggy. Instead, I wake up refreshed and energized, ready to tackle the day ahead.”

Detrek
Verified Buyer

See more verified Som Sleep customer reviews

Is Som Sleep an OTC sleep medication?

No.

Som Sleep is not a prescription sleeping pill or an OTC sleep medication.

It is a drug-free dietary supplement.

That distinction matters because products can all be described as "sleep aids" while containing very different ingredients.

Many traditional OTC sleep medications rely on sedating antihistamines such as diphenhydramine or doxylamine.

Som Sleep contains neither.

Som Sleep is formulated with:

1. Magnesium + Vitamin B6
2. L-Theanine + GABA
3. 3 mg Melatonin

Som Sleep is also:

• Drug-free
• Non-habit forming
• Zero sugar
• 10 calories per serving
• Vegan
• Non-GMO
• Third-party tested

How do you take Som Sleep?

Som Sleep comes in pre-measured powder stick packs, so there is no scooping or measuring.

Tear open one stick pack, pour it into 4–8 oz of water, mix until dissolved and drink it approximately 30 minutes before you want to fall asleep.

Because each stick can be mixed into as little as 4 oz of water, you do not need to drink a large glass right before bed.

The individual stick-pack format also makes Som Sleep easy to keep by your bed or take with you when traveling.

What is the best sleep aid for seniors over 70?

There is no single sleep aid that is best for every person over 70.

The right option depends on why someone is having difficulty sleeping, what medications they take, their health history and which ingredients are appropriate for them.

For older adults, a few distinctions are especially important:

• Diphenhydramine and doxylamine are first-generation antihistamines that geriatric prescribing guidelines recommend generally avoiding in adults 65+.
• Certain prescription sleep medications carry additional risks in older adults.
• The nighttime peak in naturally produced melatonin may become lower with age.
• Supplemental melatonin may affect older adults differently, so dose and individual response matter.
• Magnesium has promising but limited evidence as a standalone sleep intervention.
• 5-HTP has limited sleep research and may interact with SSRIs and other serotonergic medications.
• Multi-ingredient formulas such as Som Sleep take a broader approach by supporting several parts of the nighttime process.

Adults taking prescription medications or managing medical conditions should discuss any new dietary supplement with their physician or pharmacist.

What is the best sleep aid for elderly adults over 60?

There is no universally best sleep aid for adults over 60 either.

A better starting point is asking why sleep is difficult.

For occasional difficulty winding down or falling asleep, a dietary sleep supplement may be one option.

If sleep problems are persistent, worsening or accompanied by symptoms such as loud snoring, gasping during sleep, excessive daytime sleepiness or uncomfortable sensations in the legs, talk with a healthcare professional.

What OTC sleep medications should older adults avoid?

The American Geriatrics Society recommends generally avoiding strongly anticholinergic first-generation antihistamines including diphenhydramine and doxylamine in adults age 65 and older.

Those ingredients appear in familiar products. For example:

• ZzzQuil Nighttime Sleep-Aid: diphenhydramine
• Unisom SleepGels: diphenhydramine
• Unisom SleepMinis: diphenhydramine
• Unisom SleepMelts: diphenhydramine
• Unisom SleepTabs: doxylamine

Brand families can contain different formulas, so always check the active ingredient on the Drug Facts label.

What is a safe short-term sleep aid for seniors?

There is no sleep aid that can accurately be called the safest short-term option for every senior.

Safety depends on the individual, including prescription medications, medical conditions, fall risk and sensitivity to particular ingredients.

For occasional sleep support, older adults should pay close attention to ingredients and discuss supplements with a healthcare professional when medications or health conditions are involved.

Available without a prescription does not automatically mean appropriate for every older adult.

Are prescription sleeping pills habit forming?

It depends on the medication.

Prescription sleep drugs include several different classes, so it is not accurate to describe every prescription sleeping pill as habit forming.

However, the American Geriatrics Society notes that continued benzodiazepine use can lead to clinically significant physical dependence, and older adults are particularly sensitive to their effects.

If a prescription sleep medication is being used regularly, changes should be discussed with the prescribing healthcare professional rather than stopping it abruptly.

Is melatonin safe for seniors over 70?

Melatonin is commonly used by older adults, but dose, timing and individual response matter.

Research in healthy aging suggests that the nighttime melatonin peak may decrease with age even though total 24-hour melatonin production does not necessarily fall.

At the same time, studies of supplemental melatonin in older adults have evaluated a wide range of doses and have not established that taking more produces better sleep.

People taking prescription medications should discuss melatonin with a healthcare professional because individual risks and interactions may differ.

Som Sleep contains 3 mg of melatonin per serving as one component of its five-ingredient formula.

Does Som Sleep contain diphenhydramine or Benadryl?

No.

Som Sleep contains no diphenhydramine.

Diphenhydramine is the antihistamine used in Benadryl and in a number of traditional nighttime sleep products.

Som Sleep also contains no doxylamine.

Does Som Sleep contain 5-HTP?

No.

Som Sleep does not contain 5-HTP.

Because 5-HTP affects serotonin, it may create additional interaction concerns for people taking SSRIs and other serotonergic medications.

Som Sleep instead combines magnesium, vitamin B6, L-theanine, GABA and 3 mg melatonin.

Can seniors take Som Sleep?

Som Sleep is formulated for adults.

Because prescription medication use and medical conditions become more common with age, older adults taking medications or managing health conditions should check with their physician or pharmacist before adding Som Sleep or any other dietary supplement to their routine.

Som Sleep is intended for occasional sleep support and should not replace evaluation of persistent sleep problems.

The bottom line

The best sleep aid for an older adult is not necessarily the product that creates the most sedation.

It is worth asking:

What is in it?

How does it work?

What does the research say?

And how does it fit with the medications and health needs of the person taking it?

Diphenhydramine and doxylamine are strongly anticholinergic antihistamines that geriatric prescribing guidelines recommend generally avoiding in adults over 65.

Certain prescription sleep medications also require additional consideration in older adults because of risks including cognitive effects, falls and, with some medications, physical dependence.

Magnesium has promising research, but it addresses one part of the nighttime picture.

5-HTP has some interesting early research, but the evidence remains limited and its effects on serotonin create additional considerations for people taking SSRIs and other serotonergic medications.

Melatonin provides a nighttime sleep signal, but sleep involves more than one system.

Sleep is a process, not a switch.

That is why Som Sleep combines:

Magnesium + Vitamin B6 for normal sleep-wake support.

L-Theanine + GABA for relaxation support.

3 mg Melatonin for sleep onset support.

And it leaves out diphenhydramine, doxylamine and 5-HTP.

For adults looking for a multi-ingredient sleep supplement rather than a sedating antihistamine or single standalone ingredient, Som Sleep offers another option for occasional sleep support.

Because what goes into a sleep formula matters.

And so does what stays out.